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Shoulder Pulley User GuideThis guide is available in: Español, Deutsche, Italiano, Française. Email info@atemi-sports.com to request.Thank you for buying Atemi Sports Physiotherapy Shoulder Pulley.In this guide you will find a series of pulley exercises which can be done to rehabilitate yourshoulder after injury or surgery, or to strengthen weak shoulders. Also included are threeadditional exercises using resistance bands, which are important for the next stage ofrehabilitation as well as for general shoulder health.To purchase resistance bands visit us online at atemi-sports.com or simply go toAmazon and search “Atemi Sports”.For shoulder rehab do these exercises twice a day. You can do 3-4 sets of 10 repetitions foreach exercise. Hold the stretch in the final position for about 10 seconds.Only move on to the next exercise when you feel comfortable doing so. If your motion isvery limited you should spend several days just on the first exercise before starting thesecond. But if you already have good range of motion, you may be able to do all theexercises from the outset.Exercises#1 Sit facing the door, as shown. The uninjured arm will always pull the injured arm (in thepictures the left arm is injured). Pulling down on one handle lifts the opposite arm up andtowards the door, allowing a gentle stretch in the shoulder joint.
#2 Turn the chair 90 degrees and do the same exercise with your arm being lifted out to theside.#3 When your range of motion has increased you can turn the chair away from the door andlift the injured arm directly in front of you.#4 The next exercise, which you can start doing once you've improved further, is to changethe angle so that your arm is at 45 degrees. Do the same movement at this angle.
#5 Now you've improved even more so you can start the 5th movement, which is the same asthe last two but with your arm at 90 degrees to the side.#6 Next, in a standing position, lift the injured arm behind your back. Start with smallmovements and gradually increase the range of motion.#7In the final exercise, stand sideways to the door and pull the injured arm so that it rotatesoutward. Keep a natural position without hunching up your shoulders or allowing them toslump forward. Your elbow should be held close to your side. Using a rolled up towel asshown can help.
Resistance Band Shoulder Exercises:Once your range of motion has improved dramatically, you can also use resistance bands todo further rotational exercise. These will help to strengthen your rotator cuff and injury-proofyour shoulders.For physiotherapy resistance bands, visit us online at atemi-sports.com or search “AtemiSports” on Amazon.#1 Outward rotation#2 Inward rotation#3 Two-handed outward rotation
General Stretching/Strengthening Exercises Using aShoulder PulleyYou can also use the shoulder pulley if you are suffering from a general weakness or lack offlexibility in one or both shoulders. It is ideal as a passive exercise tool for the elderly orthose suffering from bad shoulder joints.As in exercises 3-5 above, sit facing away from the door with the pulley wedged into theupper edge of the door frame.Begin passive exercise first with your arms directly in front of you and then with your arms to the side.Do these exercises as a continuous movement, first stretching one arm up, holding for a fewseconds, and then switching to the other side. Continue the movements as long as you feelcomfortable.Depending on your height, you may need to adjust the length of the rope by changing theposition of the knot under the handle.While doing these exercises, you can use some opposing tension in your arms as you pulldown. Doing this will build strength in your rotator cuff and other shoulder muscles,contributing greatly to healthy shoulder joints.atemi-sports.comSubscribe on our website for fitness articles and special offers only for subscribers. Andbe sure to follow us on Instagram and YouTube for exercise videos posted regularly!
Resistance Band Shoulder Exercises: Once your range of motion has improved dramatically, you can also use resistance bands to do further rotational exercise. These will help to strengthen your rotator cuff and injury-proof your shoulders. For physiotherapy resistance bands, visit us online at atemi-sports.com or search "Atemi Sports" on Amazon.
